Monday 4-29-13
Deadlift 5RM- (add 5-10# from previous 4-15-13) ___ Every 5 Minutes x4 10 Deadlifts (185/115#) Run 400M Rest the remainder of each 5 minute effort.
Friday 4-26-13
Squat 3×5 (add 5# to previous) Press 3×5 (add 5# to previous) ___ 3 alternating rounds for maximal time of each: 1) Ring Isometric holds at the top. 2) Plank on elbows and toes *rest…
Thursday 4-25-13
Every 2 Minutes x5: 1 Power Snatch 1 Squat Snatch 1 Overhead Squat *Increase loads each round but keep reps smooth. ____ Hammer Gone Bad Complete 3 rounds of the following: Sledge Hammer Strikes Right…
Tuesday 4-23-13
5 Rounds For Time: Run 400m 10 Toes To Bar 10 KBS (53/35#) Rest 1 Minute between each round.
Monday 4-22-13
Bench Press 20 Minutes to find a 5RM ___ Weighted Pull Up 20 Minutes to find a 3RM ___ SVEN 4 was a BLAST!! Thank you to everyone who competed and also to everyone who…
SVEN 4- WOD 2
“I Can’t Feel My Legs” AMRAP 10 Min: 90 Back Squats (135/83#) 60 Power Cleans (115/63#) 30 Barbell Front Rack Step Ups- alternating legs (45/33#) The workout will start with each team’s barbell loaded with…